Chicken and Broccoli-Parmesan Pasta

Mexican adobo seasoning is a zesty blend of spices such as cumin, garlic and onion powders, black pepper, cayenne pepper and Mexican oregano. Look for it in the spice aisle or create your own mix.

Here's the skinny:

8 ounces penne pasta > 8 ounces dried whole wheat or multigrain penne pasta
1 pound skinless, boneless chicken > 1 pound skinless, boneless chicken breast
2 tablespoons butter > 2 tablespoons olive oil
1/4 teaspoon garlic salt > 1 clove garlic
1/4 cup mayonnaise > 1/4 cup light mayonnaise
1/4 cup shaved Parmesan cheese > 2 tablespoons shaved Parmesan cheese

Nutritional Highlights

Calories

360 (before)

320 (after)

Total Fat

15 g (before)

10 g (after)

Saturated Fat

5 g (before)

1 1/2 g (after)

Cholesterol

70 mg (before)

50 mg (after)

Sodium

510 mg (before)

380 mg (after)

8 ounces dried whole wheat or multigrain penne pasta (about 2 1/2 cups)
3 cups fresh broccoli, cut into florets
1 pound skinless, boneless chicken breast, cut into bite-size pieces
1 teaspoon adobo seasoning
2 tablespoons olive oil
1 clove garlic, minced
1/4 cup light mayonnaise
1/8 teaspoon black pepper
2 tablespoons shaved Parmesan cheese

1 In a Dutch oven cook pasta according to package directions, adding broccoli for the last 5 minutes of cooking. Drain well. Return to hot Dutch oven.
2 Meanwhile, in a medium bowl combine chicken pieces and adobo seasoning; toss to coat. In a large skillet heat oil over medium-high heat. Add garlic; cook and stir for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is no longer pink, stirring occasionally.
3 Add chicken to drained pasta and broccoli in Dutch oven. Stir in mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.
4 To serve, sprinkle with Parmesan cheese.
5 Alternate: Can use frozen broccoli instead of fresh as well.

1 In a Dutch oven cook pasta according to package directions, adding broccoli for the last 5 minutes of cooking. Drain well. Return to hot Dutch oven.

2 Meanwhile, in a medium bowl combine chicken pieces and adobo seasoning; toss to coat. In a large skillet heat oil over medium-high heat. Add garlic; cook and stir for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is no longer pink, stirring occasionally.

3 Add chicken to drained pasta and broccoli in Dutch oven. Stir in mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.

4 To serve, sprinkle with Parmesan cheese.

5 Alternate: Can use frozen broccoli instead of fresh as well.

Nutritional Information

1 2/3 cups: Calories 320 (Calories from Fat 90); Total Fat 10g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 50mg; Sodium 380mg; Total Carbohydrate 33g (Dietary Fiber 3g, Sugars 3g); Protein 24g % Daily Value Vitamin A 6%; Vitamin C 70%; Calcium 6%; Iron 15% Exchanges 2 Starch, 2 1/2 Very Lean Meat, 1 Fat Carbohydrate Choices 2